How’s the summer treating you, Killer B?? Isn’t it funny how even though the days are longer, there doesn’t actually seem to be any more hours to get things done? 🙂 I get it. You need workouts that are quick and efficient now more than ever, so you can squeeze every bit of fun into these sun-soaked, and hopefully beach-filled days.

That’s why I made this Kettlebell HIIT workout for you. It’s fast, it’s thorough, it’s fun, it’s sweaty, and it’s designed to turn you into a fat-burning machine in a short amount of time! We’ve got it all covered here: cardio, strength, and core stability, plus a warm up and cool down in just under 30 minutes.

This workout is perfect for you if you’re a little bit familiar with kettlebells already (I’ve rated it Beginner+), because it moves along very quickly with moderate-length intervals of back-to-back exercises and there are some tricky transitions. On the plus side, there’s no jumping or hopping of any kind, and once we’re down on the ground, we stay there through the end of the workout.

This WORKOUT is Good For: Beginners with some kettlebell experience; athletes and runners who want to build endurance and core strength; exercisers who want an efficient and thorough workout; exercisers who like to work out barefoot; anybody with weight loss or general health and fitness goals

Where I was SORE Afterward: While I was doing the workout, I didn’t think it was too tough, but by the end of the day, my shoulders and upper back were feeling it. And by the next morning, my butt had also joined the Achy Muscle Club. The soreness lasted about a day and was just mild to moderate.

WARM UP:

Arm Circles

Arm Crossers

High Knees

Booty Kickers

MAIN WORKOUT (timer is set for intervals of 30 seconds and 20 seconds; exercises are performed in “sandwiches” of three exercises – 30 seconds, 20 seconds, and 30 seconds – before resting for 20 seconds):